What Can I Eat Instead of Licorice? Exploring Healthy and Flavorful Alternatives

October 26, 2025 •

4 min read

According to a 2020 report, excessive consumption of black licorice, particularly in individuals over 40, has been linked to a potentially dangerous increase in blood pressure due to its glycyrrhizic acid content. Whether for health reasons or simply disliking the flavor, many wonder what can I eat instead of licorice to satisfy a similar craving for sweet and aromatic flavors safely.

Quick Summary

This article provides a guide to healthy substitutes for licorice, addressing both the distinctive flavor and the craving for a sweet treat. It covers safe herbal and spice alternatives like anise, fennel, and star anise, and offers numerous nutritious snack options and recipe ideas to satisfy sweet cravings without the risks.

Key Points

Anise & Star Anise: Use these botanical substitutes for a safe, strong licorice flavor in baking, teas, and savory dishes without the risks of glycyrrhizic acid.
Fennel: This versatile vegetable and spice offers a milder, sweeter licorice-like taste and can be added to meals or brewed into a gentle tea.
Check Labels for Licorice Root: Be mindful that licorice root extract, containing glycyrrhizic acid, can be hidden in some herbal teas, supplements, and candies.
Healthy Sweet Snacks: Satisfy your sweet tooth with natural options like fresh fruits, dark chocolate, dates, or nuts, which offer fiber and nutrients.
Herbal Teas: Naturally sugar-free teas like peppermint, chamomile, and ginger can provide a soothing and flavorful beverage as a healthier alternative to licorice root tea.
Culinary Versatility: Utilize licorice-flavored herbs like tarragon, dill, and caraway to introduce unique flavor notes to a variety of savory dishes.

Understanding the Risks of Traditional Licorice

For centuries, licorice root has been used in traditional medicine, but the modern candy is often loaded with sugar and, in the case of black licorice, high levels of glycyrrhizic acid. This compound can cause significant health problems when consumed in excess, particularly in older adults, by disrupting the body's electrolyte balance. The U.S. Food and Drug Administration (FDA) has warned that eating just two ounces of black licorice a day for two weeks can lead to an irregular heart rhythm and high blood pressure in people over 40. For those who love the distinctive taste, it's reassuring to know there are many nutritious and safe alternatives available that provide a similar flavor profile without the associated risks.

Botanical Alternatives: Herbs and Spices

Several herbs and spices naturally contain anethole, the compound responsible for the licorice-like flavor, but are not derived from the glycyrrhizic acid-rich licorice root.

Anise Seed: While a different plant from licorice, anise seeds offer a similar sweet, aromatic flavor. They are commonly used in baked goods, such as Italian biscotti and German springerle, and to flavor liqueurs like ouzo.
Star Anise: This star-shaped spice comes from an evergreen tree and provides a more intense, spicy licorice flavor. It is a foundational ingredient in Chinese five-spice powder and is used to flavor broths, stews, and teas.
Fennel: The entire fennel plant—including the bulb, fronds, and seeds—is edible and offers a milder, sweeter licorice-like taste. Fennel seeds are a key component in Indian spice blends and Italian sausage, while the bulb can be roasted or added to salads.
Tarragon: This herb has a delicate, mild licorice finish and is a staple in French cuisine, particularly in sauces like béarnaise.
Dill: Offering a grassy, fresh, and light licorice note, dill is excellent for pickles, salads, and fish dishes.
Caraway: With a nutty, peppery, and subtly warm licorice flavor, caraway is well-known for its use in rye bread, cheeses, and German sauerkraut.

Satisfying Sweet Cravings with Healthy Snacks

For those who simply want a sweet treat without the potential health concerns of candy, several nutritious options can hit the spot.

Fruits: Naturally sweet and full of fiber, fruits are a great choice. Dried fruits like dates, figs, and raisins offer concentrated sweetness, while berries and apples are perfect for snacking.
Dark Chocolate: A small square of high-quality dark chocolate can satisfy a sugar craving while providing antioxidants.
Nuts and Seeds: These offer satisfying healthy fats that can curb cravings. Consider adding them to yogurt or enjoying a simple trail mix.
Herbal Teas: Many herbal teas offer complex flavors that can substitute for a sweet treat. Peppermint, chamomile, and ginger teas are excellent choices that are naturally caffeine-free.
Low-Sugar Treats: Look for commercially prepared, low-sugar snacks like certain granola bars or fruit-based energy bars, but check the labels carefully.

A Comparison of Licorice Alternatives


Alternative	Flavor Profile	Culinary Use	Health Considerations
Black Licorice	Very sweet, intense licorice flavor from glycyrrhizic acid	Candy, sweets, some teas	Warning: High glycyrrhizic acid content can cause blood pressure issues and electrolyte imbalance with excessive intake.
Anise Seed	Strong, sweet licorice, almost candy-like	Baking (biscotti), liqueurs, Indian cuisine	Safe in moderation. Lacks the potentially harmful glycyrrhizic acid of licorice root.
Fennel Bulb	Mild, sweet licorice flavor	Vegetable roasts, salads, soups, savory dishes	Excellent source of fiber and vitamins; very healthy option.
Star Anise	Strong, spicy licorice with a hint of pepper	Broths (pho), stews, Chinese five-spice powder	Safe in moderation. Lacks glycyrrhizic acid.
Herbal Tea	Varies (e.g., peppermint, ginger, chamomile)	Warm beverage, soothing drink	Healthy, hydrating, and naturally sugar-free. Offers a soothing ritual.
Dark Chocolate	Rich, complex, slightly bitter cocoa flavor	Snack, dessert, baking	Contains antioxidants, but can be high in calories and fat; consume in moderation.

Incorporating Alternatives into Your Diet

Transitioning away from licorice can be easy with some creative substitutions. Here are some simple ways to use these alternatives in your everyday diet:

In Baked Goods: Use crushed anise seeds or star anise powder in cookies, cakes, and sweet breads. It pairs wonderfully with citrus and spice flavors.
For Savory Dishes: Add fennel seeds or chopped fennel bulb to roasts, sausages, or marinara sauce for a unique twist. Tarragon can elevate chicken, fish, or egg dishes.
Brewing Teas: Steep anise seeds, star anise, or your preferred herbal tea blend (like peppermint or chamomile) for a naturally sweet and comforting beverage.
As a Snack: Keep a small bag of dried figs, dates, or nuts handy for a quick, sweet, and energy-boosting snack. Pair a few dark chocolate squares with a cup of mint tea for a post-dinner treat.

Conclusion: Embracing Flavorful and Health-Conscious Choices

Exploring alternatives to licorice opens a world of new and exciting flavors that are both delicious and better for your health. By choosing botanical relatives like anise and fennel, you can replicate the distinctive taste without the high sugar content and potential blood pressure concerns associated with traditional licorice. Alternatively, opting for naturally sweet fruits, dark chocolate, or herbal teas provides a satisfying way to manage sweet cravings while boosting your nutritional intake. By being mindful of ingredients and focusing on whole foods, you can easily find a safe and tasty answer to the question, what can I eat instead of licorice?

For more on the risks of excessive black licorice consumption, visit the American Heart Association at https://www.heart.org/en/news/2022/10/28/black-licorice-is-a-candy-that-should-inspire-caution.

Frequently Asked Questions

Excessive consumption of black licorice can be dangerous, especially for individuals over 40. It contains glycyrrhizic acid, which can cause increased blood pressure, heart rhythm problems, and electrolyte imbalance. However, eating small amounts occasionally is generally considered safe.

While both anise and fennel contain anethole, the compound that gives them a licorice-like flavor, they are different plants. Anise is typically harvested for its more potent seeds, while fennel is used as both a vegetable (the bulb) and a spice (the seeds) and has a milder flavor.

Yes, anise seeds are an excellent substitute for the flavor profile of licorice root, particularly in baked goods and teas. As anise lacks glycyrrhizic acid, it provides the flavor without the associated health risks of licorice root.

Good alternatives to licorice root tea include peppermint, chamomile, and ginger tea. Some brands offer specific licorice-free blends, so it's always best to check the ingredients list.

Most red licorice candies do not contain actual licorice root or glycyrrhizic acid. Instead, they are flavored with other substances like anise oil and fruit flavors. While they don't pose the same blood pressure risks, they are typically high in sugar and should still be consumed in moderation as a treat.

Satisfy a sweet craving by reaching for natural, whole foods. Options include berries, dates, or figs for concentrated sweetness, and dark chocolate for its antioxidants. You can also try nuts and seeds for a satisfying snack.

Yes, glycyrrhizic acid can be found in licorice root extract, which is sometimes used as a flavoring in other candies, herbal teas, supplements, and beverages. Always check ingredient labels to see if licorice extract is listed.

Yes, other herbs with a subtle licorice-like flavor include tarragon, dill, and caraway. These are excellent for adding unique flavor to savory dishes.